Using Ketostix For Keto: A Simple Guide

Ketostix are cardboard sticks that you urinate on to measure your ketone level. They are used by people on the keto diet to determine whether their body is in a state of ketosis, where it burns fat for fuel instead of carbohydrates. However, there is much debate within the keto community about the usefulness of Ketostix. While they can provide a good indication that your low-carb diet is working, especially in the early days, they only measure excess levels of acetoacetate, which is not the type of ketone that correlates with nutritional ketosis. This means that you can be in nutritional ketosis even when Ketostix show no excess acetoacetate. Additionally, as your body becomes fat-adapted, it stops releasing ketones into your urine because they are being used for fuel, so they stop registering on the Ketostix. For these reasons, some people choose not to use Ketostix at all, and instead focus on how they feel, rather than the number.

Wash hands and collect a urine sample in a clean container

Wash your hands thoroughly with soap and water before you begin. This is important to prevent any contamination of your urine sample. After washing your hands, it's time to collect the sample. Find a clean container, such as a small cup or jar, and urinate into it. Make sure the container is dry and has no residue from previous use.

It is important to note that you should only collect the urine sample in a clean, dry container to avoid any contamination that could affect the accuracy of your results. The container should also be made of a material that is safe for this purpose and will not react with your urine. Once you have finished urinating, you can proceed to the next step of using the Ketostix for keto testing.

Dip the strip into the sample for a few seconds

When you are ready to test your urine for ketones, start by washing your hands. Then, pass the test end of the strip briefly through your urine stream, or dip it into a small, clean container of urine.

Immerse the absorptive end of the strip into the sample for a few seconds. You may need to shake off any excess liquid. The strip will then need to be left for a few seconds to allow the paper to react with the urine and change colour. The exact time will be indicated on the test package.

The strip will change colour according to the concentration of ketones in your urine. The darker the colour, the higher the level of ketones.

Wait for the strip to change colour

Now that you've collected your urine sample in a clean container and held the end of the strip in the urine sample for a few seconds, it's time to wait for the strip to change colour. The amount of time you need to wait will vary depending on the brand of the strip, so be sure to check the instructions on the package. Typically, you will need to wait for around 15 seconds. During this time, the strip will react with your urine, and the colour will begin to change.

Once the indicated amount of time has passed, you can remove the strip from the urine sample and compare the new colour with the colour chart on the packaging. The colour of the strip will correspond to the concentration of ketones in your urine, with darker colours indicating higher ketone levels.

It's important to note that urine strips may not always provide an accurate representation of your ketone levels, especially if you've been on the keto diet for a while. This is because, as your body adapts to the diet, it becomes more efficient at using ketones for fuel, resulting in fewer excess ketones being excreted in your urine. Therefore, if you're looking for a more accurate measurement, you may consider using blood ketone strips or a breath meter.

Compare the colour with the chart on the packaging

Once you have followed the steps of washing your hands, collecting a urine sample, and dipping the test end of the strip into the sample, the next step is to compare the colour of the strip with the chart on the packaging.

The strip will change colour according to the concentration of ketones in your urine. The colour chart on the packaging will indicate the level of ketones in your urine. The darker the colour, the higher your ketone levels.

• Negative (no ketones): You are not in ketosis at all
• Trace (0.5 mmol/L): This means light nutritional ketosis
• Small (1.5 mmol/L): This means light nutritional ketosis
• Moderate (4.0 mmol/L): Ketones increase further as a result of exercise or fasting
• Large (8.0 mmol/L): Usually a result of prolonged fasting, not sustainable in the long term
• Larger (16 mmol/L): Usually a result of prolonged fasting, not sustainable in the long term

The optimum level for ketosis falls between 0.5 and 2 mmol/L.

Dispose of the strip and wash hands

Once you have completed the test and interpreted the results, it is important to dispose of the strip properly. The strip will have been exposed to your bodily fluids and should be treated as a biohazard. Place the strip in a waste bin, preferably one with a lid or a plastic bag lining. Wash your hands thoroughly with soap and water to prevent any potential contamination.

If you are using Ketostix in a public bathroom, it is advisable to wrap the strip in toilet paper or a tissue and place it in the bin provided. If there is no bin, take the strip with you and dispose of it elsewhere.

It is also important to note that Ketostix have an expiration date. They typically last for three to six months after opening, so be sure to check the date before using them. Store the strips in a cool, dry place, away from direct sunlight or moisture to prevent damage and ensure accurate results.

Finally, if you are using Ketostix regularly, it is a good idea to keep a log of your results. This will help you track your progress and identify any patterns or trends in your ketone levels. You can use a notebook or an app to record the date, time, and results of each test, as well as any relevant notes about your diet, exercise routine, or how you are feeling.

Frequently asked questions